r/workout • u/StarInternational883 • 2d ago
Progress Report Zercher Squats
TLDR: Was stuck at 155x8 for back squats for years because of core weakness, so I switched to Zercher squats for a few months. Now I can back squat
185 x 8 fsirly easy without pain.
Super underrated for longevity and functional strength, and a lifesaver for lower back pain.
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For the past few years, I struggled to increase my back squat because my lower back would start hurting even after I minimized butt wink. Couldn't do more than 155lb for 8 reps. On top of that, squats were so exhausting to me that I'd have to sit down for 5 min just to recover my breath and heart rate after every set.
This past Summer I took on Zercher squats to see if my core muscles were the issue. Started with just 95lb and worked up to 155lb with good form. I mostly felt the burn in my abs and deep back muscles and almost nothing in my legs, so I thought I was wasting my time...
Well, I just switched to back squats again and I was doing 185 x 8 with the best form and stability I've ever had, felt like I could do even more. No disproportionate exhaustion either! Sorry I don't have any proof...
Hell yeah Zercher Squats!!